The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: lower abs?

  1. #1
    I'm just 2 sweeeeet!
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    lower abs?

    I need a little help with my lower abs. what are the best exercises for them? Are there any that don't involve to much leg use? And no it isn't my bf % that is the problem.

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  3. #2
    Diesel Hercule's Avatar
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    Front leg raise is the only exercise I can think of

  4. #3
    As I Am Paul Stagg's Avatar
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    Crunches.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  5. #4
    Little Asian fatsoPanda's Avatar
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    leg lifts (capt.'s chair) or pikes is all i can think of
    "Plan for difficulty when it is still easy, do the great when it is still small."
    -Tao Te Ching

    "Our greatest glory is not in never falling but in rising every time we fall."
    -Confucius

  6. #5
    Senior Member AstronautJones's Avatar
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    Hanging leg raises.

  7. #6
    P o S e R kAiXuan's Avatar
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    :withstupi
    also v-ups
    -deFenDeRs oF thE unDerRateD

    If it doesnt make dollars, then it doesnt make sense

    I never knew how skinny I was untill I started gaining a little weight

  8. #7
    Back at it
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    I like leg lifts by laying on a flat bench that is for flat BB presses, scooting down on the bench a little and grabbing the bar that is racked and your rear end is just on the edge of the bench. This allows you to keep the back flat and also add DB's between the ankles for weighted leg lifts.

  9. #8
    Porn Star
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    get on a swiss ball. Do weighted crunches on there and do 8-12 reps for about 4 sets to failure.

  10. #9
    Wannabebig Member
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    If you're starting out and not too strong in your lower abs, try a reverse crunch. Lay with your shoulders to the floor and bring your knees to you chest. Add weight as it gets easier.

    The other is hanging leg lifts. Hang from a chin bar and either bring your knees to your chest or lift your legs straight out in front of you (making an L shape). As you get better, bring your ankles to the bar you're hanging from.

  11. #10
    Strongman PowerBuilder bob2624's Avatar
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    REVERSE DECLINE CRUNCHES ARE THE BEST ABS EXERCISE EVER!!
    hmmmmmmm... will i ever be big enough?

    Age- 17
    Height- 5'10"
    Weight- 160

    RAW lifts
    Bench- 225(1)
    Deadlift-350(1)
    Squat-285(1)

  12. #11
    What ChrisH's Avatar
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    Something from over at ExRx ( http://www.exrx.net/WeightTraining/M...#anchor7441959 )
    Lower Abdominal Myth
    It is widely believe the lower abs are exercised during the leg raise or other hip flexor exercises. It can be misleading to judge the mechanics of an exercise based upon localized muscular fatigue. The primary muscle used in hip flexion is actually the Iliopsoas, one of many hip flexors. The Iliopsoas, indeed, does happen to originate deep below the lower portion of the Rectus Abdominis. During the leg raise the entire abdominal musculature isometrically contracts (contracts with no significant movement) to:

    Posture the spine and pelvis
    Supports the weight of the lower body so the lumbar spine does not hyperextend excessively
    Maintains optimal biomechanics of the Iliopsoas
    Hips are kept from prematurely flexing if the lumbar spine and pelvis does not hyperextend excessively
    Iliopsoas can contract more forcefully in a relatively slight stretched position
    Bent knee (and hip) situps actually place Iliopsoas in a mechanical disadvantage
    Counteracts Ilopsoas's pull on spine
    Many people with weak abdominal muscles are not able to perform hip flexor exercises without acute lower back pain or discomfort
    The combination of the local muscular fatigue, or a burning sensation from the isometrically contracted abdominal muscles, and from the working hip flexors produces fatigue in the pelvis area which we mistakenly interpret as the lower portion of the Rectus Abdominis being exercised. In movements where the Rectus Abdominis does Isotonically contract (contracts with movement), it flexes the spine by contracting the entire muscle from origin to insertion. The spine is not significantly flexed during the leg raise. Incidentally, both the spine and hip flexes during the Sit Up and Hip Raise. See Spot Reduction Myth above.

    I thought this was the case... You can't isolate a certain part of a muscle... Thats what i've heard from places like this forum anyway...
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

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